Protein powders are helpful for those who need to gain weight as well those who are trying to increase their muscle mass. Vegan diets are becoming a huge trend and many people are also choosing vegetarian diets. This has led to a spectacular demand for plant-based protein sources. Since whey protein is made from animal sources, vegans and many vegetarians may not wish to use it. This is why plant-based alternatives like soy protein and pea protein are gaining everyone’s trust.
Why Do We Need Pea Protein and Soy Protein?
The main reason people choose to turn to supplements like soy protein powder is that they are concentrated, processed sources of protein. Compared with eating meat, eating a handful of legumes is not as dense with protein. To match the same level of protein as a meat-based diet, you would need to eat a lot of protein-rich plants. So, instead of eating excessive amounts of lentils, hemp seeds, oatmeal, sprouts, and pulses, vegetarians prefer to supplement their diets with protein powders.
Protein powders can contain significantly high levels of protein by weight. A concentrated protein powder may be as much as 70% protein by weight, while a protein isolate powder may be as high as 90% pure protein. This is where you have to choose between soy protein powder and pea protein powder.
Pea Protein Powder vs Soy Protein Powder
Soy protein can be found in many soy products like soy protein powder, soy concentrates, and regular or cooked soybeans. Soybeans have a relatively high protein density along with other beneficial vitamins and minerals, plus they come with a compound called isoflavones. Isoflavones have been linked with numerous health benefits such as lower cancer risk. Soy protein provides all of the nine essential amino acids that your body requires.
Pea protein also gives you all the essential amino acids that your body can’t make by itself but it is much lower in one of the acids, namely methionine. Pea protein powder is also high in amino acids that help to build lean muscle tissues. Additionally, it contains arginine, an amino acid linked with supporting better endurance.
The pros of soy protein powder are that it is more readily available and due to higher production, it is often the cheaper alternative. Soy protein may have an effect on hormone levels, however, this has not been proven scientifically yet. Soy may also cause an allergic reaction in some people.
The pros of pea protein are that it’s not produced on massive scales like soybeans, making the environmental impact of its cultivation relatively lower than soybean.
Both soy protein and pea protein are at par with each other nutritionally. The protein density, fats, fibre, and carb content is similar between the two. If there is any nutritional advantage, it goes to pea protein since it has the highest levels of arginine and leucine amino acids as compared to all other plant protein sources.
The main difference between the two then comes down to your own preferences. The higher risk of allergies, the potential side effects, and the overall less sustainable cultivation may turn some people away from soy-based powders. But the higher prices of pea protein may discourage many people from choosing it.
Conclusion
It is unlikely that you can make your choice between pea protein powder and soy protein powder based on limited information. Consider consulting with a dietician as well. Most importantly, you need to verify with your doctor whether it is safe for you to start any of these supplements.
In general, both are relatively safe and can improve your muscle gains when you have an appropriate routine.
